Self-help program
What can help you concentrate?
In the following video (2:27), experts discuss the importance of lifestyle habits and living in accordance with one’s own values for maintaining concentration.
Energy level and sleep
The right energy level is essential for concentration. Getting enough rest and sleep helps you stay alert.
Nutrition
Regular meals support sufficient energy intake and energy levels.
Eating at set times during the day also brings structure to life. If you tend to skip meals or eat late in the evening, plan your meals in advance and set aside time for eating in your schedule.
Observe how eating affects your ability to concentrate:
- After what kind of meal do you feel tired?
- After what kind of meal do you feel able to function?
- How does a long gap between meals affect you?
- What about snacking or sugar?
Think about your caffeine consumption. Caffeine can give you a temporary energy boost, but it can also interfere with concentration and recharging. Limit caffeine use to the morning so it doesn’t weaken sleep quality.
Exercise
Physical activity has been proven to be important for both mental and physical functioning. Activities that raise your heart rate are beneficial for concentration. Approach exercise with a relaxed attitude and be kind to yourself.
Refrain from alcohol and other drugs
Alcohol and other drugs disrupt brain function. The immediate effect may feel pleasant, but they should not be used to manage concentration difficulties or other problems.
Under the influence of substances and during a hangover, concentration is even worse. Excessive use of alcohol and other drugs can lead to addiction and problems with staying on top of daily life.
Think about alternative ways to lift your mood and socialize. Could something like an intense workout, a sauna, live music, or a trip work for you?
Find ways to unwind without alcohol or drugs
Using substances to relax does not help your circadian rhythm, healthy eating habits, or sufficient, good-quality sleep.
Reflect on your social circle:
- If you don’t want to drink alcohol or use other substances, who would it be best to spend time with? Who wouldn’t?
- With whom could you come up with enjoyable activities that don’t involve substances?
Take breaks from using alcohol and other drugs and observe how it affects your ability to concentrate. The impact can be significant!
What helps in coping with distractions?
Do your thoughts get interrupted by unexpected interruptions?
→ Try to arrange a quiet space for important tasks.
Could you schedule demanding work for a time when you know the environment will be quiet?
→ If you’re in a place with other people, let them know your preferences.
Do noises around you, such as the clatter of a garbage truck, break your concentration?
→ Use earplugs or headphones.
→ Try steady background noise, such as music or the sound of a washing machine.
Do details, such as passersby, catch your eye?
→ Many people focus best when things are organized and there is little movement around them.
Is it hardest to stay still?
→ If you can’t move around, would something like an exercise ball, a rocking chair, or chewing gum help?
→ Small movements may be possible, for example by doing simple handcrafts.
→ Some people fidget with objects, such as a hair tie.
No one can concentrate when they’re tired or hungry.
→ Make sure you get enough rest and nutrition.
→ Good breaks can help you avoid boredom and fatigue.
What is the lighting like in your workspace? What about the temperature?
→ A bright and cool environment supports concentration better than a dim or overly warm one.
→ If the air feels stuffy, open a window or take a break outside.
How do you focus when working on a computer?
→ Does your phone or other things easily capture your attention?
→ Think about what should be within reach.
→ Close unnecessary browser windows and give your hands something unobtrusive to do.
→ Could you turn off notifications from email and apps?